Vitamin D

Vitamin D helps your body use calcium and phosphorus for strong bones and teeth. It may also help protect you against infections and some types of chronic diseases.

Our skin makes vitamin D from the sun. In Canada, we don’t get enough vitamin D from sunlight because of the weather and use of sunscreen for skin safety.

To get enough vitamin D:

choose foods that contain natural and/or added vitamin D

drink 2 cups (500mL) of milk or fortified soy beverage every day if you are 2 years of age or older

take a daily vitamin D supplement of 400 IU or 10 mcg if you are over 50 years of age

Although liver, fish liver oil and other liver products contain vitamin D, they are also very high in a type of vitamin A that may lead to birth defects. If you are pregnant, avoid liver, fish liver oil and other liver products.